We offer simple and effective ways to develop a sense of the body and learn to control it better.
What is proprioception? In simple terms, proprioception is contact with one’s own body and the ability to feel its position in space. Proprioceptors in our muscles, joints and fascia (connective tissue) send signals to the brain to convey information about the position of the body and its individual parts in space. For the ability to keep balance and move in a coordinated manner, it is important to train and develop the connection between the brain and proprioceptors.
Who will do the exercises?
Exercises from this material are useful for people of any age, regardless of the type of activity and passion for fitness. They help reduce the risk of injury and help improve reaction speed, develop a uniform and graceful gait. A nice bonus is the development of the muscles of the bark and legs. Perform this complex separately or add it to your workouts.
- During the performance of all exercises, it is important to maintain a strong center, straining the muscles of the press – activated core is very important for maintaining balance.
- Try not to tilt the body backwards – this will help to maintain balance.
- The number of repetitions will depend on your personal feelings. Do exactly as many repetitions as you can qualitatively keep the balance. You will benefit more from fewer repetitions if you perform them without losing focus and maintaining control. Pause, rest, and repeat again.
A set of exercises
We perform a stand on one leg. Put your feet on the width of the pelvis, transfer the weight to the right leg and lift the left hip (bent left leg). Keeping the balance on one leg, direct your gaze to the right and to the left. Do not change the position of the neck, direct your gaze only with your eyes. Stay in this position as long as you can without losing your balance. Repeat the exercise on the other leg. To complicate it, stand on an unstable surface. At home , it can be a pillow .
Pull your left leg back and slightly tilt the body forward. Focus your eyes on one point. Lift your left leg slightly. The supporting right leg must remain stationary. Now turn your pelvis and body to the left – as if you want to open your hips. Return to the starting position. Repeat the exercise with the change of the supporting leg from the right to the left.
Put your feet on the width of the pelvis. Move your left leg to the left and start leaning to the right with your body. Start to return the left leg, tilting the body to the left, lead the left leg to the starting position and slightly to the right in front of the right leg. Repeat the exercise with the change of the supporting leg from the right to the left.
Sit down slightly on the supporting right leg, bending the knee joint and pulling back the left leg bent at 90 degrees. Simultaneously, touch the right knee with your left hand. Straighten your right leg, lift your left hip and touch your left knee with your right hand. Repeat the exercise with the change of the supporting leg.
Stand in the table top position: palms under the shoulders, knees on the width of the pelvis exactly under it. Pull your left arm forward and your right leg back. Try to stay in this position for a few seconds. Keep a strong press. Start moving your arm and leg back to the center and touch your knee with your hand. Repeat the movement 10 times (or as many times as you can without losing balance) before changing the supporting leg. If the first time it does not work out to move the limbs synchronously, first practice pulling the arm and leg separately and only then connect them in one movement.
When you feel progress, try doing these exercises with your eyes closed.
You will need
Health life water bottle (view on the website)
— founder of the fitness studio Sculpt.